How exactly do you taper?
Key is to keep the intensity high but the mileage low. Do short intervals at your marathon pace.

Quote:

Originally Posted by samblackbones

Morefire basically has it right from what I have heard. Less volume, same intensity. The risk is over tapering and losing proper muscle tension in your legs. That is why it is good to run moderately quickly during the taper.

Quote:

Originally Posted by Equus Leather

Exactly as you say - high (for me) intensity, low mileage.

To add from the McMillan website:

Mistake No. 3: Resting too much during your taper
Many runners change their training rhythm too much during their peaking phase. They rest so much that they get sluggish and stale — the way you always feel after a few days off. On marathon day, they feel mentally and physically slow.

Fix No. 3: Stay sharp
The body likes routine. Let the body and mind rest, but don’t take a vacation from training. Maintain your frequency of running during your peaking phase (one additional day off is allowed) and your intensity, but simply reduce your volume of running as the race nears. A good rule is to reduce your volume 20 to 30 percent in each of the last two weeks before your race. Don’t waste your race in training but certainly keep the body ready for fast running with a few key workouts.

quevola - I will be running the 5k at long beach this weekend. I will be cheering you on coming down the chute. Remember that the last 400 meters are straight downhill! I have only ran the half in long beach, but be sure to arrive very early in order to start towards the front and get some porta john access. Good luck. It looks to be cooling off.

7.8 miles w/ fartleks tonite.
To add from the McMillan website:
Mistake No. 3: Resting too much during your taper
Many runners change their training rhythm too much during their peaking phase. They rest so much that they get sluggish and stale — the way you always feel after a few days off. On marathon day, they feel mentally and physically slow.
Fix No. 3: Stay sharp
The body likes routine. Let the body and mind rest, but don’t take a vacation from training. Maintain your frequency of running during your peaking phase (one additional day off is allowed) and your intensity, but simply reduce your volume of running as the race nears. A good rule is to reduce your volume 20 to 30 percent in each of the last two weeks before your race. Don’t waste your race in training but certainly keep the body ready for fast running with a few key workouts.

Thanks for the tips everyone. 3 miles @ 7.55 last night - a last fast run

5.6 miles after work run home...Indian Summer here. MMM, Bagels and Lox, the one thing I really miss most about going gluten free are REAL bagels, but I rarely ever ate them...maybe a couple times a year. Anyway, testing the new iPhone camera features: